Andy Prior PT & Running Coach

12/06/2026

He is at it again !!

Jay Papa smashed out a 5k this evening in record time & this is before we build for the autumn marathon attempt.

Big targets = big results 😁

10/06/2026

If you want better health outcomes, the question is not whether to do both. It is how to make both fit your week.

And I understand it can be a tough balancing act

But there is always 20-30 minutes in a day you can fit in, initially just bodyweight exercises at home for the strength element.

You just need to refocus and look at what outcomes you want from your training.

Then work backwards.

I have spaces for coaching clients, looking towards the Autumn or building towards a big goal in the Spring - message me here or in WhatsApp to get the ball rolling.

09/06/2026

Fitness advice often gets reduced to camps.

Cardio people
Strength people

Real health doesn’t care about tribes.
And neither should you 😁

08/06/2026

For the longest time, I thought you had to pick a side.

You were either the person chasing miles…
or the one chasing lifts.

I tried both approaches separately… with absolute confidence I’d cracked the code.

Turns out, I had not.

I’d go all-in on running and end up feeling like a slightly tired cardboard cut-out.

Switch to weights and suddenly I couldn’t jog 5 minutes without questioning all my life choices.
Peak performance, clearly.

It wasn’t until I accidentally started mixing both that things finally clicked.

Running felt stronger (less wheezing, more actual movement).

Lifting felt more solid.
And overall, I just felt… better. Like a more functional human.

And it turns out, it’s not just me being late to the party.

Research shows that combining cardio and resistance training can improve overall health by up to 58%.

Which is slightly annoying, because it means the answer wasn’t “just run more” (my original personality)…
or “just lift more” (my backup personality)…
it was “do both and stop being stubborn.”

Funny enough, this shift is a big part of what’s shaped how I train now—and what I’ve put into my new book, How to Run a Sub 3 Marathon, now out on Kindle (the link is in comment 1)

Because running faster isn’t just about more miles…

it’s about building a stronger, more resilient body that can actually handle them.

If you’ve been all-in on one style like I was…
maybe it’s time to mix it up.

Because sometimes the biggest gains don’t come from working harder— they come from finally admitting you’ve been doing it wrong the whole time. 😅🔥

05/06/2026

Arms and AB’s at the gym today with which must count as a date 😉

Runners need to train all of their body not just their legs to stay strong and in proportion 💪

03/06/2026

Let me ask you a question?

If I could cut your risk of early death by 13% would you be interested?

How about if I could cut the risk of dying from a heart attack of stroke by 19%?

Or death due to a neurological disease by 27%?

For some those percentages got up to 58% according to the latest research which I’ll pop in the first comment.

So let me ask you again, what is stopping you?

02/06/2026

Most people use social media to show off the good stuff.

I tend to use it more like a training diary, a conversation and occasionally somewhere to unload whatever observation is rattling around my head halfway through an easy run that definitely wasn’t supposed to become a threshold session.

So what you’ll find here is a mixture of things.

Sometimes running coaching and strength training.

Sometimes race reports, training sessions and lessons from my own marathon build.

Sometimes thoughts on discipline, consistency and why most runners would improve dramatically if they stopped trying to reinvent sports science every Tuesday evening.

Sometimes stories from runners I coach.

Sometimes nutrition, recovery, injury prevention and performance.

Sometimes humour, frustration and the reality of trying to balance training alongside work, family and life.

And occasionally a slightly grumpy observation about carbon plate shoes being worn for a 3 mile recovery run to Tesco.

For more than 16 years I’ve coached runners from Olympic athletes to complete beginners to become stronger, fitter and faster.

From first-time 10k runners to marathon PB chasers.

From people rebuilding confidence after injury to runners discovering they are capable of far more than they originally believed.

That’s the work.

But this page isn’t only about splits, finish times and training plans.

It’s also about how I see performance and life.

Because I don’t believe running is separate from the rest of who we are.

The way we train often mirrors the way we live.

Impatience.
Consistency.
Self-belief.
Fear.
Discipline.
Avoidance.
Resilience.

It all shows up eventually… usually around mile 18 of a marathon.

I believe most runners don’t need more hacks, gimmicks or “the one secret Kenyan training method” somebody discovered after two reels and a podcast.

They need clarity.
Patience.
Structure.
Consistency.
And somebody willing to tell them the truth instead of simply telling them what they want to hear.

You’ll probably notice a few recurring themes here:

• consistency over intensity
• strength supports running
• stay 5k ready
• better is better, not just more
• honesty over hype
• long-term health matters
• structure determines function
• your best running may still be ahead of you
• and easy runs are supposed to be easy… yes, even yours

Some posts might resonate immediately.

Some may challenge what you currently believe about training.

Some may sound uncomfortable if you’re looking for shortcuts, magic fixes or motivation dressed up as coaching.

And some may involve me questioning why runners will happily spend £300 on shoes but refuse to do 15 minutes of strength work twice a week.

That’s okay.

This page isn’t built to please everybody or chase trends for attention.

It’s built around what I genuinely believe after years of coaching runners and trying to improve as an athlete and person myself.

So whether you’re here for coaching advice, marathon training, strength work, mindset, race preparation or simply because you enjoy the conversations…

…welcome.

Andy

27/05/2026

What Dehydration Really Does To Runners

Hydration is not just about comfort. It affects endurance, body temperature, heart rate, muscle function, and focus.

When you’re out on the road or trail, waiting until you’re thirsty to drink means you’re already behind. Even a tiny 2% drop in body weight from water loss can completely derail your performance.
Here is what happens under the hood when your water levels drop:

Your Heart Works Overtime ❤️ Less water means your blood volume drops, making it thicker. Your heart has to pump faster and harder just to deliver oxygen to your working muscles.

You Overheat Faster 🌡️ Dehydration shuts down your body’s natural cooling system. Your skin blood flow decreases, meaning you sweat less and trap heat inside your core.

The “Brain Fog” Hits 🧠 Mental fatigue always precedes physical fatigue. When dehydrated, your focus slips, your perception of effort skyrockets, and that voice telling you to stop gets a lot louder.

Muscles Lock Up 💥 Losing water and crucial electrolytes throws off your cellular balance, leading to premature muscle fatigue, cramping, and a heavy, sluggish stride.

The Golden Rule: Don’t try to play catch-up on race day or during your long runs. Hydration is a 24/7 habit.

https://www.andyprior-pt.co.uk/hydration-for-runners/

👇 How do you manage your hydration on long runs? Handheld bottle, vest, or loop back to the car? Let’s talk in the comments!

26/05/2026

Nice to get out once the heat has subsided for some easy miles.

26/05/2026